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Friday 9.27.19

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Deadlift

Work up to a Moderate 3 rep

Fitness Conditioning

CF Games Workout 18.4

For time:
21 deadlifts, 135/95
21 hand-release push-ups
15 deadlifts, 135/95
15 hand-release push-ups
9 deadlifts, 135/95
9 hand-release push-ups
21 deadlifts, 185/135
50-ft. bear crawl
15 deadlifts, 185/135
50-ft. bear crawl
9 deadlifts, 185/135
50-ft. bear crawl

Time cap: 9 min.

Sport Conditioning

CF Games Workout 18.4

For time:
21 deadlifts, 225/155
21 handstand push-ups
15 deadlifts, 225/155
15 handstand push-ups
9 deadlifts, 225/155
9 handstand push-ups
21 deadlifts, 315/205
50-ft. handstand walk
15 deadlifts, 315/205
50-ft. handstand walk
9 deadlifts, 315/205
50-ft. handstand walk

Time cap: 9 min.

Wednesday 9.25.19

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Fitness Conditioning

  • 5 Rounds For Load
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

Find a max weight for this complex, Doesn’t have to be UB.

Sport Conditioning

“BEAR COMPLEX”

  • 5 Rounds For Load
  • Complete 7 Unbroken Sets of this Complex:
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Friday 9.20.19

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Clean and Jerk
Work up to a moderate single Clean and Jerk

Fitness Conditioning
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or Step Ups, 24/20″
12 Push Press 95/65
9 K2E

Sport Conditioning

CrossFit Games Workout 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20″
12 Push Press 115/75
9 Toes-to-bar